Barbell 8/9/17

CrossFit BattleCry – Barbell Club

Announcement

Week 6 of 14

This program is a 14 week cycle ending Oct 14th in time for the Bay Street Barbell Bash in Jacksonville.

This cycle will consist of a 6 week strength cycle followed by 8 weeks of hard and heavy lifting. Stay committed and see it through. Ask Coach Ricky about any concerns you may have.

Lets get to work.

PVC Warmup (No Measure)

Pass Throughs, Good Mornings, OHS, Snatch Balance, Snatch

10 Reps of Each

Club Warm up 1 (No Measure)

Perform 3 rounds in any order –

Club Swing + Club Clean & Swipe + Clean & Shield Cast on each hand

30 sec Barbell Ankle Stretch

6 alternating side lunge stretch

Snatch (1@80%, 1@85%, 1@90% )

Complete a total of 3 reps performed one at a time. Warm up as desired.

Snatch Push Press (3×5)

Front Squat (3-3-3@ 80-90%)

Metcon (Weight)

Not For Time

2 rounds

20 Dips

20 Barbell rows

then

15 UB Pulley MU

Cool Down 2 (No Measure)

Cool Down

Walk 50 Meters

5 Sumo Squat Stretch

10 Leg Swings Each Side

1Min Pigeon Pose Ea Side

wed 8/9/17

CrossFit BattleCry – CrossFit

Announcement

The War on Wall Street will be taking place this Saturday. Come down and cheer on our BattleCry athletes. Natalie, Jarred, Tammy and Miguel will be participating in their first competition.

Upper body Warm Up (No Measure)

8 Hand Walk Outs

30 Ring Rows

Wrist Rocking and rotation

Downward dog into childs pose 5x

Prone Spinal Twist in both directions

Metcon (No Measure)

Perform 3 sets of each

15 Pullups or Ring Rows

15 Ring Dips or Bench Dips

Suey (Renegade) (Time)

Every 3 min for 15 min:

100m sprint

7 Deadlift 225/155

7 C2B

Record your fastest time

Suey (BattleCry) (Time)

Every 3 min for 15 min:

100m sprint

25 Front Squats 75/55

20 Pushups

Rx+ 115/85 & 10 Pullups

Record your fastest time

Cool Down 5 (No Measure)

Prone spinal twist/pec stretch

Foam roll

Banded shoulder stretch